Lisa Lavia Ryan | | Special to the Register

Whitney Packebush

Fall is upon us, and with it a tendency to head for the comfort foods. For some reason, nothing is quite as soothing in cooler temperatures as a bowl of beefy chili, an oversize piece of warm pie (a la mode, of course) or a heaping plate of pasta.

But what if you’re trying to lose or maintain weight as you head into the holidays, and can’t seem to get past those cravings for comfort? When it comes to indulging but not overindulging, is there a way to, as they say, have your cake and eat it, too?

Absolutely, says Whitney Packebush, corporate dietitian for Fareway Stores. And it usually can be accomplished with little pain.

“In almost every recipe, there’s an opportunity to reduce the fat and calories, plus make it more nutritious overall,” Packebush, whose office is in Boone, said. “People sometimes worry, especially if they’re cooking for a holiday meal, about messing with a family recipe.

“But most of the time, if you substitute some ingredients, people can’t tell. Or you can make something that’s not the same, but similar, and it will taste so good that people won’t complain.”

To put Packebush to the test, we gave her a list of common autumn comfort foods and asked her how she’d make them more healthful. Find three of her substitutions on Page 6E, and view more at DesMoinesRegister.com and at Fareway.com. (Note: Not all options are lower-calorie, but they include ingredients with less fat.)

2. In a large bowl, beat together butter and sugar. Add molasses, oil, egg and vanilla; beat until combined. Beat in ginger.

3. Gradually mix in the flour mixture. Cover and chill dough for 3 to 4 hours, or until easy to handle.

4. Preheat oven to 375 F. On a lightly floured surface, roll dough to 1⁄8 inch thickness. Cut dough into desired shapes and place one inch apart on ungreased cookie sheet. Bake for 5 to 6 minutes or until edges are firm and just starting to brown. Transfer cookies to a wire rack and let cool.